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Typically, a strained arm muscle heals in a few weeks to a few months, depending on the extent of the injury to the muscle. The time a muscle strain takes to heal depends on the severity of the damage.
For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort. But don't avoid all physical activity. Ice. Even if you're seeking medical help, ice the area immediately.
Ice your pulled muscle with an ice pack 4-8 times each day for 20 minutes at a time. Do not use or exercise your muscle as it heals. Wrap your pulled muscle with an ace bandage to compress the area and reduce inflammation. Then, elevate your muscle whenever you can.
Try isometric exercise. If it's not too painful, gently contract (squeeze) the injured muscle for 30 seconds at a time. This promotes the normal breakdown and reknitting of muscle tissue. If muscle pain persists after three days to a week, see your doctor.
To prevent injury to your upper arm muscles and tendons, maintain overall strength, avoid overloading your arm muscles and be sure you're using proper technique when working with weights at home or the gym.
Most muscle strain injuries will heal with simple treatment. Following the right steps at the right time can be critical to ensuring the fastest possible recovery. As with many injuries, there is a balance between doing too much or too little, especially in the early stages after the injury.
You can treat most muscle strains with at-home methods of first aid, including: Rest: Stop the physical activity that caused your strain to avoid further damaging your muscle. Ice: Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury.